New Ulm CrossFit – WOD
Warm-up
4:00
6 MB Thrusters
10 Scap Shrugs + 2 Strict pull-ups
25 Singles
4 Burpees
Mobility
Squat & Reach Rotate
KB Ankle
Metcon
Metcon (Time)
FULL SEND FRIDAY
150 Wall Balls (20/14)
300 Double Unders
30 Burpee Pull-Ups
*Partition as desired
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Scaled is 450 Singles and 25 Burpee Pullups
RX+ is 30 Muscle Ups
Target: 13-15 – Cap: 20
STIMULUS and GOALS
This workout is about strategy and building into a sustainable pace from the beginning.
How it should Feel: Muscular Fatigue & Cardio. This will be a total body pump, with most of the lactic acid likely being in the shoulders and forearms. The compounding nature of the movements will spike the heart rate and test your engine too.
Have a plan going in of how you are going to partition. If you are fine with muscle ups then break into set rounds. If Muscle ups aren’t your strong point then break them into early rounds and save some for the end.
WORKOUT STRATEGY & FLOW
Wall Balls: Chose sets that allow you to keep them unbroken. You don’t want to be breaking up sets within the rounds.
Double Unders: You can get big chunks done here. Might not hurt to get these out of the way earlier so that you can keep you heart rate down later in the workout when you are more tired.
Muscle Ups: Your ability to work through these fatigued is key and will be tested here. If you struggle with these do manageable sets at the beginning and then save the rest of the reps for the end.
Gymnastics
Handstand Push Ups Strict (Max Strict reps in 1:00)
REST 2:00 THEN:
Handstand Push-ups (Max kipping reps in 1:00)
Weightlifting
Choose Snatch OR Clean & Jerk
